I’ve found a movement that helps neck, shoulder, upper back pain. It works by coaxing your locked-up, stubborn thoracic spine to breathe. If you’ve spent years on a computer or hunched over your phone (all of us), then you’re likely impacted by immobile thoracic system.

First, forget rotating left to right- that focuses on the oblique mid back area.

Instead try swing walking. Swing walking engages all 4 corners, it’s 3d chess. Swing walking is simple- just walk like you’re military marching. When left foot is forward, right arm is forward (and up), and vice versa. You want to over exaggerate the arm swing so hands reach shoulder height. (It will look like you are walking with a nazi style salute, at first).

Eventually, the movement comes from the center of the body (upper abdomen) with arms simply following the lead of your center. Relaxed, rotating from the center. This brings a dynamic rotation and gently moves around that thoracic muscle. All three planes of the body engaged in a natural evolutionary movement.

Highly suggested to try for yourself. Best where you have room to travel distance like sidewalk or park. Start for 10 minutes or whatever is comfortable. Expect side pains at first. Then notice how you feel- sensation? Blood flow? Intuition? Change?